Traps and neck
Upper Trap Stretch
The Upper Trap Stretch is a stretch with no equipment for your neck. Share of the load in the Zulta muscle model: upper traps 60%, neck 30% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair and hook one hand under the edge of the seat.
- Lean the torso slightly away from the anchored hand so the arm straightens.
- Tilt the ear away from the anchored side toward the other shoulder.
- Rest the free hand on the head, turn the chin slightly up and hold for 30 to 45 seconds, breathing slowly.
- Bring the head upright, release the seat and switch sides.
Tips
- Use the anchored arm to keep the shoulder down, not the neck to pull.
- Small changes in chin angle move the stretch: find the tight spot.
Common mistakes
- Letting the anchored shoulder creep up.
- Leaning the whole body instead of tilting the head.
Muscles worked by the Upper Trap Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Tilting, turning or tucking the head lengthens the upper traps, levator scapulae and the deep neck muscles on the opposite side.
Upper Trap Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Upper Trap Stretch work?
Mainly the upper traps and neck.
Is the Upper Trap Stretch good for beginners?
Yes. The Upper Trap Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Upper Trap Stretch?
For example the Levator Scapulae Stretch, Neck Side Stretch and Neck Flexion Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.